Gut-healthy Foods for Kid's School Lunches
This September, it’s back to school for many, and with it comes the resurrection of the lunch box. You may have fallen out of the habit of packing school lunch, given the number of kids who schooled from home over the past year and a half. With the even higher stakes of having a healthy immune system, knowing that the home of the immune system is in the gut, and that food is our first medicine, let me offer a brainstorm of ideas to help make packing that school lunch nutrient-dense, immune-supporting, and of course, delicious!
Since vegetables are the name of the game, high in fiber fueling the cells in our colon, consider coupling a veggie with a protein like carrots and hummus, celery and almond butter, or cucumbers and white bean dip. Frequently kids go for the brightly colored fruits & vegetables, so use that to your advantage with brightly colored Beet Fries! Another kid’s favorite is fun food - cut some of their veggies into different shapes for them to enjoy and something delicious to dip the veggies in like hummus or a cheese dip.
Some common kid-approved vegetables to get you started: Avocados, Beets, Broccoli, Carrots, Spinach, Sweet Potatoes
Here’s a recipe to try for Simple Roasted Beet Fries
Here’s a recipe for Cauliflower Cheese Sauce w/ Broccoli
Fruit is high in fiber, antioxidants, and vitamin C, which strengthens our immune system. Couple fruit with protein, like apple slices and cashew butter, or trail mix with nuts, seeds, and dried fruit.
If you’re in a crunch for time - you can keep a bag of frozen berries and toss them into some greek yogurt or a smoothie for a filling snack!
Recipe to try for Peanut butter and Jelly Smoothie
Fermented foods are rich in pre-and probiotics, ensuring we put gut bacteria into our microbiome. Consider dairy or non-dairy sources of kefir or yogurt, miso-based soups or dips, fermented vegetables, sourdough bread, or a straight-up pickle! Pro-tip, when picking out your yogurt, look for greek, as it has more protein than regular yogurt, and it will help keep your kids feeling full and focused.
Some Brands to try: Chobani, Siggi’s Icelandic Skyr, Wallaby Organic, Fage Total
Edamame are soybeans, and you can find them in the freezer section at the grocery store. They are already shelled, making them truly grab-and-go. Add a little salt if preferred. Edamame is a fantastic source of fiber and plant-based protein.
Hard-boiled eggs are a perfect protein, easy to cook, and easy to eat. Sprinkle with gomasio to get the benefits of mineral-rich seaweed and the omega-3s from sesame seeds.
Recipe for Gomasio
Guacamole and tortilla chips offer good healthy fat from avocados and the crunchy salty that makes all of us happy.
Some healthier tortilla chip brands to try out
I’m a huge fan of seaweed. The nutritional benefits are endless! And you know what they say, seaweed is the new kale. Look for seaweed snacks at the grocery store - again, totally grab-and-go and salty deliciousness.
Shop here for portable Seaweed snack packs Seasnacks
If you’re feeling motivated, consider a nut butter/cocoa powder/coconut oil truffle. It’s a gut-healthy way to get protein, the antioxidants from chocolate, healthy fats, and keep the sugary sweets to a minimum.
Here’s a recipe for healthy Chocolate Truffles
Select granola bars carefully. They are generally high in sugar and high in carbohydrates. I lean to an Rx Bar if I want a bar. Be cautious of cookies and pastries. Sugar affects our gut microbiome, the trillions of organisms living in our gut, in profoundly adverse ways and can negatively influence littles central nervous systems, their ability to think and concentrate. Go easy on the goldfish, crackers, and cheese spreads. All of these foods are processed and are less nutrient-dense than foods you could hunt or gather.
Most importantly, do some research online to find ideas to keep the food interesting, shop ahead so good health choices are on hand. Involve your kids in all aspects of food preparation - planning, shopping, and preparing; this will give them life-long skills you’ll be glad to know they have!